Stretching for volleyball
Stretching just before and after a game of volleyball will prepare your muscles for the game and improve their recovery after the game is over.
Take 2-3 minutes to warm up your muscles before you start stretching.
1. Stretching the calf muscles
Brief description of the exercise: take the position as in the figure and smoothly move the pelvis forward until you feel a stretch in the calf of the back leg.
2. Stretching the quadriceps and knee muscles
Brief description of the exercise: in a standing position, grab the foot of the opposite leg with your hand and gently pull it with the heel to the buttocks.
3. Exercise to relax the muscles of the back of the thigh
Brief description of the exercise: Get into a standing position with your knees slightly bent to contract your quads and relax your hamstrings.
4. Stretching the back muscles of the thigh and lower back
Brief description of the exercise: from a standing position, slowly bend down to feel the stretch in the lower back and hip extensors.
5. Stretching the muscles in the pelvic area
Brief description of the exercise: gently lower the pelvis down and hold the stretch.
6. Stretching the forearms and wrists
A brief description of the exercise: without lifting your palms from the floor, gently lean back with your body, feeling the stretching of the muscles of the forearms and wrists.
7. Stretching the shoulders, arms and latissimus dorsi
Brief description of the exercise: gently lean back until you feel a stretch in the outstretched arm and adjacent muscles of the shoulder, and upper and lateral parts of the back.
8. Stretching the muscles in the groin area
A brief description of the exercise: applying pressure with your hands at the same time resist this movement, bringing your knees to meet each other.
9. Stretching the groin in a sitting position
A brief description of the exercise: sitting on the floor, connect the soles of the bent legs together, then wrap your hands around your toes and gently lean forward, feeling a stretch in the groin.
10. Exercise for stretching the spine
A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.
A brief description of the exercise: squat down with your feet turned to the sides at an angle of 15-20 degrees, and, depending on your flexibility, spread your knees 10-30 cm.
12. Upper back stretch
Brief description of the exercise: interlace your fingers in a lock at the back of your head and spread your elbows to the sides, then bring your shoulder blades together until you feel tension in your upper back.
13. Stretching the muscles of the shoulders
Brief description of the exercise: gently pull your elbow to the opposite shoulder until you feel a stretch in the muscles of the shoulder girdle.
14. Exercise for stretching and relaxing the muscles of the shoulders
Brief description of the exercise: raise your hands with your palms up and slightly back, feeling a slight stretch.
15. Upper body stretch
A brief description of the exercise: close your fingers behind your back in the lock. Slowly turn your elbows inward until you feel a slight stretch in your shoulders, arms, or chest.
16. Stretching the muscles of the armpits and shoulders
A brief description of the exercise: take your right hand by the elbow with your left hand and gently bend your body to the left side.
It takes about 6 minutes to complete all of the above exercises. If there is not enough time for this, we offer a mini-complex consisting of exercises No. 1, 2, 3, 5, 13, 14, 15, 16 — it will take about 3 minutes to complete it.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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